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Tai Chi Qigong Shibashi Set One Instruction Manual: Written By: Master Wing Cheung
Tai Chi Qigong Shibashi Set One Instruction Manual: Written By: Master Wing Cheung
Feel free to share this instruction manual with those in need and those you love
Please read the following carefully in order to maximize the benefits of this qigong
Where to practice: This type of qigong can be practiced indoors or outdoors. A quiet and
peaceful environment with good air circulation should be chosen. Avoid practicing outside
during severe weather such as thunderstorms or strong winds, or on days with high smog
alerts.
Breathing: The type of breathing we will be doing throughout this qigong exercise is called
abdominal breathing. Abdominal breathing is breathing using your diaphragm. You inhale
through your nose and exhale through your mouth. It is called abdominal breathing, because
the movement of your diaphragm will expand your lower abdomen during the inhale and
contract your lower abdomen during the exhale. Breathe deeply using the full extent of your
lung capacity.
How to start: This qigong is very effective and easy to learn. However, you should not
expect to remember all 18 movements at one time. You should begin by practicing the first 3
movements. When these 3 movements have been mastered, proceed to practicing the next 3
movements in addition to the first 3 that you have just mastered. Always add to your exercise
in increments of 3.
There is poster available which displays all the movements of this qigong. It is an excellent
tool to help you remember the 18 movements and their sequence. When practiced regularly,
most people will be able to master all 18 movements within a week. You should start to see
some results when you practice on a daily basis for three months.
To achieve maximum results and health benefits from this qigong, I also recommend that you
take a herbal supplement called Intra. According to traditional Chinese medical theory, there
are 8 elements that affect our bodies. These 8 interrelated elements are: yin/yang; heat/cold;
outer/inner; and vague/solid. We are healthy when they are in balance. Intra is a precise
formulation of 23 botanical extracts in a fruit juice base designed to balance these 8 elements.
Many call it the edible qigong because the theory behind Intra is similar to many qigong
exercises. For more information please visit www.intraherbal.com
I am sure you will benefit from Tai Chi Qigong Shibashi. Just follow the instructions and
practice daily. In addition, I will be sending newsletters and videos to provide more
knowledge on tai chi and qigong with advice on how to maximize their benefits. To make
sure that you do not miss my newsletters, please add taichi18.com to your safe senders list.
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Opening Position (Wuji Stance)
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1. Commencing Form
breathing in
palms face back
fingers point down and are slightly curved
raise body by slightly straightening legs
bring arms up to shoulder height and width
palms face down
breathing out
turn palms to face forwards
fingers point up and are slightly curved
bend elbows
sink body down with knees slightly bent
lower arms back down
palms at thigh level facing back
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2. Broadening One’s Chest
breathing in
palms face back
fingers point down and are slightly curved
raise body
arms come up to shoulder height and width
palms face down
breathing out
bring hands together (palms facing) until shoulder width apart
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3. Dancing with Rainbows
breathing in
transfer body weight to right leg by bending right leg slightly
extend left arm out to left side at shoulder height, palm up
turn head to look left
focus eyes on extended left palm
curve right arm over head so palm faces down above center of head
breathing out
transfer body weight to left leg by bending left leg slightly
extend right arm out to right side at shoulder height, palm up
turn head to look right
focus eyes on extended right palm
curve left arm over head so left palm faces down above center of head
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4. Circling Arms
Shift weight back to center. Lower arms in front of body, palms face each other.
breathing in
turn palms to face up
cross hands at wrists with right hand over left
B. Raise arms:
D. Lower arms:
breathing out
hands separate and circle out to sides
palms face out
extended arms continue to circle downwards
palms face down
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5. Twisting Waist & Swing Arms
Turn palms to face up and raise arms out front to shoulder level.
Remain in horse riding stance throughout the entire movement.
A. Turn to right:
breathing in
bend right elbow with forearm parallel to the ground
pull right arm back
turn body from waist toward the right
slowly spiral left palm so that it faces up when the arm is fully extended (skip this
step during the first repetition)
B. Lower forearm:
breathing out
turn body from waist back to center
push right hand forward
simultaneously draw left arm towards body
palms cross in front of chest (right over left),
about 2 fists away from the body
E. Turn to left:
breathing in
bend left elbow with forearm parallel to the ground
pull left arm back
turn body from waist toward the left
slowly spiral right palm to the front so that it faces up when the arm is fully extended
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F. Lower forearm:
breathing out
turn body from waist back to center
push left hand forward
simultaneously draw right arm towards body
palms cross in front of chest (left over right), about 2 fists away from the body
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6. Rowing a Boat
Turn palms to face downwards and lower both arms to the sides.
breathing in
raise body
circle arms back then up (palms face back then up as arms go up)
hands extend above head, palms facing front
breathing out
sink body down with knees slightly bent
circle arms down to slightly past the thighs
palms face down then back
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7. Holding a Ball
Raise body.
breathing in
turn body from waist toward the left
extend right arm up across body to the left until shoulder height, palm up
left hand is slightly behind left thigh, facing back
raise both heels; right heel rises higher (weight is mostly on the left foot)
B. Lower heels:
breathing out
lower heels to the ground
turn right palm downwards
slightly bend knees
turn body from waist back to center
lower right arm down to thigh
breathing in
turn body from waist toward the right
extend left arm up across body to the right until shoulder height, palm up
right hand is slightly behind right thigh, facing back
raise both heels, left heel rises higher (weight is mostly on the right foot)
D. Lower heels:
breathing out
lower heels to the ground
turn left palm downwards
slightly bend knees
turn body from waist back to center
lower left arm down to thigh
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8. Carrying the Moon
breathing in
raise body
turn body from waist towards the left
extend left arm 45 degrees up and toward the back
head looks at left hand
right palm faces left armpit
B. Return to center:
breathing out
turn body from waist back to center
sink body down with knees slightly bent
lower arms down and to the front in line with thighs
palms facing each other hip width apart
breathing in
raise body
turn body from waist towards the right
extend right arm 45 degrees up and toward the back
head looks at right hand
left palm faces right armpit
D. Return to center:
breathing out
turn body from waist back to center
sink body down with knees slightly bent
lower arms down and to the front in line with thighs (for the final repetition skip this
part
palms facing each other hip width apart (for the final repetition skip this part)
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9. Twisting Waist & Pushing Hands
Bring left hand, palm up, to the left side of waist; right hand in front of right shoulder.
A. Push to left:
breathing out
turn right palm to face forwards
turn body from waist towards the left
push right hand to left at 45 degrees and up to chest level
shift weight to left leg about 70%
B. Return to center:
breathing in
turn body from waist back to center
slowly turn right palm up
draw right hand back to right side of waist
C. Push to right:
breathing out
turn left palm faces to face forwards
turn body from waist toward right
push left hand to right at 45 degrees and up to chest level
shift weight to right leg about 70%
D. Return to center:
breathing in
turn body from waist back to center
slowly turn left palm up (for the final repetition skip this part)
draw left hand back to left side of waist (for the final repetition skip this part)
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10. Playing with Clouds
Raise left hand to throat level, palm faces body and is about 3 fists away from the body.
Turn right palm to faces body at waist level and is about 2 fists away from the body.
Remain in horse riding stance throughout the entire movement.
breathing in
turn body from waist toward the left
allow arms to follow turn
raise right hand to throat level, palm faces body and is about 3 fists away from the
body
drop left hand to waist level, palm faces body and is about 2 fists away from the body
breathing out
turn body from waist toward the right
allow arms to turn with waist
raise left hand to throat level, palm faces body and is about 3 fists away from the body
drop right hand to waist level, palm faces body and is about 2 fists away from the
body
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11. Scooping from the Sea
A. Bend forward:
B. Scoop up:
breathing in
transfer weight to right leg
gradually straighten body upright
bring crossed palms up above head
C. Separate hands:
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12. Playing with Waves
A. Push hands:
breathing out
palms facing forward
push both hands out
transfer weight to left foot
right heel leaves the ground
left foot completely on the ground
breathing in
palms face the ground
pull back both hands to chest
transfer weight from left foot to right
right heel returns to the ground
Lift left toes up so that the left heel is the only part
of the left foot that is touching the ground
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13. Spreading Your Wings
A. Open arms:
breathing in
slightly bend elbows bringing arms slightly inward with palms facing body
open both arms out to the sides
transfer weight to right foot
right heel returns to the ground
lift left toes up so that the left heel is the only part of the left foot that is touching the
ground
B. Close arms:
breathing out
close both arms in front to shoulder width apart
transfer weight from right foot to left
left foot completely on the ground
right heel leaves the ground
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14. Punching
Breathe in as you bring the left leg back to its original position; drawing in both fists to the
sides of the waist, fist-palms face up. Remain in horse riding stance throughout the entire
movement.
breathing out
punch right fist out straight ahead
as you punch turn the fist-palm down
breathing in
draw right fist back to waist
as you pull back turn the fist-palm up
breathing out
punch left fist out straight ahead
as you punch turn the fist-palm down
breathing in
draw left fist back to waist
as you pull back turn the fist-palm up
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15. Flying like a Goose
Breathe out and lower arms to the front of thighs, palms face each other.
A. Raise heels:
breathing in
raise body
raise heels off the ground
both arms go out the sides up to head level
palms face the ground
elbows slightly bent
B. Lower heels:
breathing out
lower heels to the ground
both arms return to front of thighs
palms face each other
knees slightly bent
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16. Spinning Wheels
breathing in
raise body by twisting to the left and up
raise arms from the left side until above the head
tilt body arching slightly backwards
breathing out
lower both arms to the right side
lower body by twisting to the right
bend down from waist
breathing in
raise body by twisting to the right and up
raise arms from the right side until above the head
tilt body arching slightly backward
breathing out
lower both arms to the left side
lower body by twisting to the left
bend down from waist
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17. Bouncing a Ball
breathing in
shift weight to right foot
raise right hand to slightly above shoulder
raise left knee until left thigh is almost parallel with ground
bounce once on the right foot (raise and lower heel)
B. Back down:
breathing out
shift the weight to left foot
raise left hand to slightly above shoulder
raise right knee until right thigh almost parallel with ground
bounce once on the left foot (raise and lower heel)
D. Back down:
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18. Pressing the Palms
A. Raise qi:
breathing in
raise body
turn palms to face up
gently raise hands upwards and slightly out
until palms face the nose
B. Ground qi:
breathing out
bring palms in toward body
lower hands downwards to waist level
palms face down
sink body with knees slightly bent
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Closing Position (Holding the Qi Ball)
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